knowing your numbers Archives

Since my dad’s surgery I’ve been thinking a lot about how to take better care of myself. On the one hand, I’ve come to realize that regardless of how healthy I am (or think I am) some things are totally outside of my control. However, I still believe that we should all be the CEOs of our own health. This means that there is no greater advocate for your own health than YOU.

Note: I am not, in any way whatsoever, saying that you should turn into Dr. Google. Nothing should replace the interaction between you and your physician.

For me, being the CEO of my own health means…

Exercise

Breaking a good sweat 4-5 times a week for at least 30 minutes
Including both cardio and strength workouts in my weekly plan

Nutrition

Ensuring that my diet includes a variety of different foods, including whole grains, fruits and veggies, beans, tofu, organic dairy, etc.
Eating the good stuff every now and then. Personally, the good stuff always amounts to dark chocolate and goodies with dark chocolate in them.
Drinking lots and lots of water every day.

Physical wellness

Never missing my routine annual exams with the primary care doctor, the OBGYN, the dentist, and the optometrist.
Going in to each of these visits with questions/concerns written down on a piece of paper just in case my memory fails me
Knowing the results of any blood work/tests that are performed. I’ve learned from my mom to always follow-up and ask for a hard copy to be sent home. Some doctors say no news is good news and leave it at that, but as the CEO of my own health, I’m not satisfied with that answer.
Knowing what the results mean. I always ask questions about where in a given range my numbers fall, what the normal is for my age and weight, if there is room for improvement and how to improve, etc.
Going to the doctor when something just doesn’t feel right. And I’m not talking about colds, minor aches and pains and things like that. I’m referring to symptoms like shortness of breath, rapid weight loss, reoccurring pain in a given area, etc.
Knowing what certain symptoms mean. For example, because of my dad’s surgery, I now know the signs of a heart attack like the back of my hand.
Taking all of my medications on time AND knowing the side effects of each.

Genetics

Knowing my family’s medical history. I now have a pretty good handle on the health of my parents, sister, grandparents, and aunts/uncles.
Not only memorizing my family’s medical history but practicing prevention. I refuse to believe that just because my dad and all his siblings have diabetes my sister and I are destined to be diagnosed with it as well.
Talking to my doctor about preventative measures (additional tests, blood work, screenings, etc.) and other ways to reduce the risks.

Mental and emotional wellness

Carving out some daily me time to read, meditate, etc.
Staying connected with my good friends via text, email, phone calls, etc. And also hanging out with local friends whenever possible. Friends are just good for your soul!
Going on date nights with Vishnu.
Moving just for the fun of it – leisurely walks, dance-a-thons in our living room, stretch sessions while watching TV
Practicing mindfulness whenever possible
Taking every chance I get to give back to the community. For example, my workplace is holding a winter clothing drive and a canned food drive through December. I plan to go through all of our winter clothes this weekend in search of stuff to donate. And I also plan to pick up extra food items during my weekly grocery run.

Please note that this is not an exhaustive checklist for how to be healthy. Remember, I am NOT a medical professional. These are just some of the ways I chose to take control of my health. My way isn’t necessarily the right/best way, so I highly recommend you talk to your healthcare provider to come up with some of your own action items.

The point I am trying to make is that at the end of the day YOU know your body the best (physically, mentally, emotionally), and it’s ultimately YOUR job to take care of yourself.

* * * * *

I want to thank you all again for all the loving comments and emails about my dad and his recovery. I am SO happy to report that he is doing really well! The other day my mom was complaining about how he doesn’t sit still. In fact, she was afraid to leave him home alone because he was getting in and out of bed every five minutes. I think they were able to quench his thirst for movement by going on a 10 minute walk around the neighborhood yesterday afternoon. Oh daddy-o!

A little over a week ago I did a guest post for Stefanie over at The New Healthy. I chose the topic “Knowing Your Numbers” because I feel that sometimes we focus too much on what we look like on the outside, how our clothes fit, etc. and not enough on what is happening to us on the inside. The topic is also very personal for me as many of my family members have diabetes, high blood pressure, and/or high cholesterol. I know that my chances of being diagnosed with one of these diseases is likely, but instead of just accepting that, I choose to educate myself on what these diseases are, what the numbers mean, and what prevention looks like. I want y’all to do the same!!! Let’s keep the ball in our court for as long as possible!

I got my usual WebMD email at work this week, and as I was perusing through it, an article titled “Lifestyle Changes Reduce Triglycerides” caught my eye. See, one of the numbers I focused on for my guest post was triglycerides, hence my interest.

Triglycerides are a type of blood fat associated with heart and blood vessel problems and other diseases. By making lifestyle changes and eating healthier diets, people can lower their high triglyceride levels significantly. Appropriate changes could reduce triglycerides by 20% to 50%, according to the American Heart Association (AHA).

For individuals outside the normal range, scientists recommend limiting:

Added sugar to less than 5% to 10% of total calories consumed
Fructose, from processed foods and naturally occurring foods, to less than 50-100 grams per day
Saturated fat to less than 7% of total calories
Trans fat to less than 1% of total calories
Alcohol, especially if triglyceride levels are higher than 500 milligrams per deciliter

Researchers also recommend limiting sugar-sweetened beverages to less than 36 ounces per week. They also say that people with high triglyceride levels should eat more vegetables, fruits (cantaloupe, grapefruit, strawberries, bananas, peaches), high-fiber whole grain, and omega-3 fatty acids found in fatty fish.

Eating right is only part of the equation. The AHA also states that people with triglycerides levels in the 150-199 milligrams per deciliter range should incorporate physical activities into their normal routine (i.e., brisk walking for at least 150 minutes per week). This may help to reduce triglyceride levels by 20% to 30%.

In my guest post, I stated that the optimal number should be 150 or less. However, the AHA is stating that the new optimal level for triglycerides is 100 milligrams per deciliter.

If you’re reading this post and thinking, “There is no way my triglyceride level is high,” think again! About 31% of Americans adults have triglyceride levels of 150 milligrams per deciliter or higher. And the affected age group is young adults between 20 and 49. So, even if it isn’t you, it may be someone you love…spread the word!

I’m not a doctor or a medical professional, but I know from watching numerous family members suffer from not being educated about their numbers that this is important stuff.

If you take nothing else away from this post or even my guest post, please remember this, visit your doctor for regular checkups, get your blood work done, and ask questions to ensure that you are healthy from both the inside out as well as the outside in!

Source: WebMD Medical News; Lifestyle Changes Reduce Triglyceride Levels

I Am the CEO of My Own Health

Terrible Triglycerides

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